As well as bench presses. Doing these types of activity helps you build large muscles. Consider these exercises to be your core workout, even if you decide to add additional components into your routine. A great idea when trying to build muscle mass is to eat protein rich foods before and after your exercise routine. Aim for 15 grams of protein both before and after you exercise. This is roughly the same amount of protein contained in a glass or two of milk. Do not workout more than four times per week Primalx. This gives the body the needed time to repair itself. The more you work out, the more likely you are to injure yourself and hinder your progress toward your goals. To increase muscle mass, you must keep an eye on your calorie input. You want to only consume food that provides healthy calories for muscle building while avoiding foods that are bad for you. Poor dietary decisions will not lead to muscle growth, and might even cause you to retain unwanted fat. Some moves are simply incompatible with too much weight, so be careful. Split squats, neck work and dips may include awkward joint positions that may put you at risk of serious injury. Save your heaviest loads for exercises that are optimal for more weight: deadlifts, rows, squats, and presses. Make your short-term goals realistic. If you are hoping to do a three-hundred pound squat before your fourth week is over, you are only setting yourself up for disappointment and possibly an injury! After you determine your baseline strength, attempt to improve .